During a weight gain diet, it is best to drink weight gain shakes for consumption of maximum calories. If a single glass of shake contains 750 calories, make it a habit to add atleast 2 shakes to your diet per day. Liquid meals are not a good substitute for normal food to gain more weight. They should be consumed in addition to your normal food diet of 5 to 6 meals a day. The time of consumption of the weight gain shakes along with the normal diet is very important. You could drink a shake after breakfast or after workout when your body muscles crave for more energy and nutrients.
For best quality whey protein, try Optimum Nutrition protein powder which is available in various flavors. To make the weight gain shakes all you will need is a blender, ice and a few easy to get supplements. To make the shake taste better, you can add some artificial sweetener or sugar to the shakes. Following are some of the sources for your weight gain shake recipes:
Protein
1. Whey protein powder
2. Pasteurized liquid egg whites
3. Skim milk powder
Carbohydrate
1. Gatorade powder
2. Raw oats
3. Graham cracker crumbs
4. Dextrose (available in some grocery stores)
5. Fresh, canned or frozen fruit
Dietary Fat
1. Peanut butter
2. Flaxseeds
3. Flaxseed oil
4. Coconut oil
Here is a list of 5 weight gain shake recipes which would help you to gain lots of calories and weight in a short period of time.
1. Peanut Butter Banana Protein Shake
a. Complexity level: Easy
b. Time taken: 5 minutes
c. Ingredients:
1 banana
1/4c oats
1/2c oat bran
1/4c hemp protein powder
1/4c raw cocoa powder
8oz unsweetened hemp milk
2 tbs extra virgin olive oil
1 tsp fish oil
2 tbs natural peanut butter
d. Process: Put all the ingredients into a blender and mix it well. You can also add ice to the shake.
2. Orange Fizz Protein Shake
a. Complexity level: Easy
b. Time taken: 7 minutes
c. Ingredients:
1 cup orange juice
1 scoop vanilla protein powder
3 tbsps skim milk powder
1 cup mandarin orange slices
1 tbsp flaxseed oil
1 cup diet orange soda
d. Process: Mix the orange juice, vanilla protein powder, skim milk powder, mandarin orange slices, and flaxseed oil together in the blender. After blending, serve after stirring it in diet orange soda.
3. Pina Colada Smoothie
a. Complexity level: Easy
b. Time taken: 5 minutes
c. Ingredients:
1 cup skim milk
1 scoop vanilla protein powder
3 tbsps skim milk powder
1 tbsp coconut milk or 1 tbsp coconut meat
1 frozen banana
½ cup pineapple
1 ice cube
d. Process: Mix all the first four ingredients together and then blend the frozen banana, pineapple with ice cube into it and shake it well.
4. Mocha Morning Shake
a. Complexity level: Easy
b. Time taken: 5 minutes
c. Ingredients:
6 oz water
6 oz cold coffee
1 scoop chocolate protein powder
½ scoop vanilla protein powder
1 oz dextrose
4 ice cubes
d. Process: Mix together water, cold coffee, chocolate and vanilla protein powder, and dextrose. Blend by adding ice cubes until you get the right consistency of the shake.
5. Berry Shake
a. Complexity level: Easy
b. Time taken: 6 minutes
c. Ingredients:
1 scoop of berry-flavored whey protein powder
1 cup of orange juice
½ cup of fruit-flavored low-sugar yogurt
1 cup frozen berries
2 tbsps skim milk powder
d. Process: Mix the berry flavored protein powder, orange juice and yogurt into a blender. Then add in the frozen berries, skim milk powder, to the blended mixture until you get the right consistency of the shake.
Apart from the weight gain shakes, it is also mandatory to follow up with some weight gaining tips. Count your calories on a normal daily basis. It is not necessary to bring any alteration in your normal eating habit but it would be highly beneficial if you keep a check on your consumed calories and count them after every meal. This would help you to keep an accurate check on your calories intake.
Then get on the scales and weigh yourself. In your weight gain diet, you need to include foods which helps you gain lean mass by avoiding bad fats. You should eat atleast 5 to 6 meals a day. Plan your meals carefully and stick to the plan. What you are eating is the most important ingredient in a successful weight gain program.
